Thursday, January 28, 2010

I have already posted my Bison Strip Recipe so I'll just post pics and tell you about the sides.

I thinly cut small red potatoes and lightly sprayed with evoo pam spray and dusted with cumin, salt, pepper, and garlic herb seasoningroasted for 15 on 450 - then flipped and roasted for another 15-20

I seasoned the asparagus with garlic pepper, salt and pepper and steamed (no butter or evoo)I sauteed mushrooms in 1 tablespoon of smart balance butter (50 calories) chicken broth, pepper, season salt and one large basil leaf. until brown and soft.

and since i am on a low cal-diet for my 30 to 30 - i omitted using olive oil on my fish and it was still just as - if not more delicious - so cut the evoo out and save on fat and calories. :)

start wild rice (i use chicken broth instead of water and the only time i use evoo -and i used my homemade basil olive oil)preheat oven to 450 degreesmeduim coat the salmon fillet with lemon pepper seasoning, add a little fresh ground black pepper and a little garlic pepper or garlic salt. top with sliced lemon.

i put the fresh bell pepper cut in half in the same pan separated by a foil speed bump. :)place in ovenafter 15 minutes - remove bell peppers - they shoudl be slightly soft, but still pretty fresh.place salmon on lower rack and turn oven to low broil and cook for another 5 minutesremove from oven

place cut green beans in pan - i used about 1/4 cup chicken broth(not evoo or butter), garlic pepper, and pepper and salt for seasoning and "sauteed steamed" the green beans until slightly soft, but still crisp.

spoon rice into each bell pepper half. i also used a small bell pepper since i am watching my portions and i tend to overeat on rice - so this was a perfect way to portion control. top with fresh cilantro.plate up and enjoy!

Tuesday, January 19, 2010

This is Kate's sister, Carrie. I am following along with her "30 to 30", even though I will be 34. She has invited me to post on my progress and add recipes. Here is one:

I hardly ever make pancakes... but I just bought some frozen blueberries this week, and pancakes were calling to me on Sunday morning. I did some research on different recipes, trying to figure out a way to make them healthy, but still delicious. I think I developed a good one.

Whisk together flours and dry ingredients (through salt) in a medium bowl.

Combine sour cream and next 5 ingredients (through egg) in a large mixing bowl. Add flour mixture, and stir until just combined.

Heat a large skillet over medium to medium-low heat. Brush pan with a thin coat of butter, and add batter by 1/4 cup increments. (I used a large ice cream scoop, which was a bit smaller). Top batter with a heaping tablespoon of blueberries.

When bubbles begin to appear on the surface of the pancake (about 2-3 minutes), flip and cook for another 2 -3 minutes. Serve warm.

I topped these with a little melted light butter mixed with honey, and a sprinkling of powdered sugar. Yum!

Monday, January 18, 2010

this recipe turned out very delicious! it was very comparable to the champagne chicken i make. a little different flavor and easy to make. if you don't have mushrooms and champagne to accomplish the champagne chicken try this recipe.

I had a recipe for basil chicken, but as always i use recipes as guidelines for my own creation - so here is what i did:

i cut up about 3/4 cup od fresh basil, juiced one lemon, and made a mixure of salt, fresh ground pepper, poultry seasoning, garlic pepper, and lemon pepper.

i salt and peppered the chicken and browned it on both sides. then added all the ingredients above - along with 1/4 cup chicken broth, 1 tablespoon butter, and a splash of soy sauce. then i covered and simmered until chicken was cooked through.

i served with linguni and marinara sauce (which i added some red wine into to give it more body) topped with a little cheese and voila! a delicious meal!

brandon loves the spicy sour cream i've made - sour cream mixed with fresh ground chile paste - i had my swordfish in lettuce wraps and was just as delicious and eliminating 300 calories by not having 2 tortillas. :)oh i also made a black bean soup with unrinsed black beans, 2 spoons salsa, 1/4 cup chicken broth, tablespoon cumin, pinch of red pepper, and teaspoon of hot sauce. - its delicious with fresh tomato and sour cream

I made duck for the FIRST time ever and it was knock you out delicious!

pleasepleaseplease try this recipe even if you have never made duck!

I'm just going to tell you what i did and let you make an ingredient list for yourself - :) sorry but this post will look way too long --

i started with a 4.83 pound duckling from whole foods - organic veggie raised, no antibiotics btw! - prehaet oven to 350 degrees - i sprinkled a combination of salt, pepper, garlic pepper, and poultry seasoning in the cavity then stuffed into the cavity : 1/2 an orange cut into about 6 peices, 1/2 an onion (same cut as orange but sperated layers) 4 whole cloves garlic, and about 1/2 to 3/4 cups ofr fresh uncut basil

then i wired the legs shut and poked holes into the skin through the fat layer trying not t o hit the meat then i rubbed the skin with a little oil and soy sauce mix about a teaspoon of each then put the duck into the oven - 20 minutes later i brushed chianti wine over the duck - 20 minutes later i did it again - then for the next 30 minutes i brushed it ever 10 minutes. we noticed the duck wasn't cooked enough - so at this point we turned the oven to 375 and turned the duck over (breast side down) for 15 minutes -then back over for 15 more. the result was PERFECT! i mean melt in your mouth perfect! better than restaurant perfect! we let it rest and then carved = duck can be served rare because it does not contract salmonela like chicken btw -- and even though our duck wasn't rare - some would think this was way undercooked- trust me it is perfect!

i served the duck with garlic mashed potatoes and brown sugar sauteed carrots which was a genius pair with the duck - plate up and enjoy!i have more tips - so if you make this let me know and i'll share what knowledge i have. i really can't believe how awesome this came out for my first time - and it really was easy!

while meats are marinating, cut veggies and saute the veggies that take a while to cook, because we will be cooking the kabobs just long enought for shrimp to be done. i sauteed my mushrooms and squash, i like my bell peppers more raw. only saute for a few minutes - do not cook all the way done.

set aside on plate, wipe out pan and heat pan on high, add a tablespoon evoo and SEAR steak cubes - just about 8-10 seconds on each side (if you like medium rare) about 15 if you like more well.

set off to the side on a plate to cool a little. do not saute shrimp - they go on kabobs raw. preheat oven to high broil. now construct your kabobs as you wish!put under broiler for about 2 minutes and flip for another 2 minutes - just until the shrimp are cooked through.

i served mine with corn on the cob, but a potato item would go really well.

make rice according to box instructions, but use a light butter or evoo instead of real butter for a lower cal/lower fat side dish

while rice is simmering prepare fish:

lay out parchment paper that is twice the size of your fish

cut one sprig of rosemary in half and lay on parchment paper

put mahi mahi on top of rosemary

sprinkle with lemon pepper seasoning and ground pepper

peel lemon and put a slice or two on top of fish and finish with another sprig of rosemary

now fold parchment paper over fish and start triangle folding starting at one corner and continue to other corner (or however you prefer to make your pouch) but don't seal all the way yet

when you get to the last fold pour in about 2 tablespoons of white wine and then seal the pouch.

i put this pouch inside a foil pouch as well, but it's not necessary. then put on a pan and place in oven for 15-20 minutes or longer if you have a thicker cut - the fish should be opaque and flaky when done.while the mahi mahi is cooking, prepare your broccolirinse broccoli and cut to your preferenceplace in a skillet and sprinkle with garlic pepper, fresh ground pepper, and salt.add in about a 1/4 cup of water and coverturn stove on highand let water come to a boil for about 3minutes then turn off stove and let broccoli steam until ready to plate up.while broccoli is steaming, make your favorite salad. I use field greens, tomatoes, bell peppers, chopped basil, and a pinch of asiago cheese. and a low cal/low fat ginger soy dressing.

pull out bison steak and cover both sides with montreal seasoning (no oil) and let sit at room temperature while preparing sides.

peel off half of potatoes' skin leaving some on and cut into 1 inch peices.

put in small saucepan and pour in chicken broth to come just up to the top of the potatoes almost covering them. add in a pinch of salt and boil.

mince 2 cloves garlic to almost a garlic paste. wash asparagus and put in large bowl with 1 tablespoon evoo and garlic paste. toss together and lay out in a single row on a cookie sheet. grind pepper on top of asparagus and set cookie sheet off to the side.

heat a cast iron skillet to the higher end of medium-high - add 1 tablespoon evoo to skillet. sear bison 2 minutes on one side, flip and cook 1 minute on other side - top with 1/2 tablespoon butter and transfer the pan into the oven. bake at 425 for 8 minutes for medium-rare. 12-13 for medium and 18-22 for well. pull out and place bison on a plate or cutting board and let rest.

while bison is in the oven, make the mashed potatoes.

do not drain - mash with fork until all broth is absorbed and all pieces are mashed. add in 1 tablespoon butter, garlic pepper, a little black pepper and salt to taste. whip with fork. set back on stove on low heat.

once bison is out of the oven -turn oven to high broil and wait 5 minutes.

put pan of asparagus in the oven for 3-5 minutes, just until the asparagus sizzles and turns a bright green color.

to make salad, i used field greens, tomatoes, 1 leaf of basil chopped, and a low calorie ginger saoy dressing (brandon loaded on the feta and zesty italian)